Swamp City Fitness – Swamp City WOD
Warm-up
30 DU/60 SU
10m bear crawl
10m inchworm
5 quad stretch toe touch/leg
30 DU/60 SU
10m duck walk
10m Samson stretch
5 slow and lows
10 good mornings
30 DU/60 DU
:30 couch stretch/leg
:30 calf stretch/leg
Conditioning
Sprints
2 @ 60-70%
2 @ 70-80%
2 @ 80-90%
2 @ 90++++
Distance: Middle of cul-de-sac to the mailbox is one sprint
Metcon (AMRAP – Rounds and Reps)
3 x 6 minute AMRAPs with 1 minute rest in between
3 Double DB Devils Press
6 Push-ups
9 Pull-ups
Devils Press: https://www.youtube.com/watch?v=vNtPyE-RPYs
Pick up where you left off each round.
Score it total rounds and reps at the end of the 3 AMRAPs